Nutrition & Health Flashcards

Which vitamin is synthesized in the skin upon exposure to sunlight and plays a critical role in calcium absorption?

Answer: Vitamin D

Vitamin D is produced in the skin through UV-B radiation and is essential for intestinal calcium absorption and bone health.

A client engaged in heavy resistance training consumes 3,000 kcal/day. Approximately how many grams of protein per day would meet the upper end of the recommended range for strength athletes?

Answer: 210 g

Strength athletes are generally advised to consume 1.6–2.2 g of protein per kg body weight; for a 95 kg athlete 2.2 g/kg equals roughly 209 g.

What is the primary role of dietary fiber in the gastrointestinal tract?

Answer: Promoting gut motility and feeding beneficial bacteria

Dietary fiber adds bulk to stool to speed transit, and soluble fiber acts as a prebiotic substrate for colonic microbiota.

Which monosaccharide is the primary fuel source for the brain under normal dietary conditions?

Answer: Glucose

The brain preferentially oxidizes glucose and accounts for approximately 20% of the body's resting glucose consumption.

An athlete notices dark yellow urine after a long training session. This most likely indicates:

Answer: Dehydration

Dark yellow urine signals concentrated urine due to inadequate fluid intake relative to sweat losses.

Which fatty acid classification is associated with increasing LDL cholesterol when consumed in excess?

Answer: Saturated fats

Saturated fats primarily raise LDL cholesterol by downregulating hepatic LDL receptor activity.

The thermic effect of food (TEF) accounts for approximately what percentage of total daily energy expenditure in most individuals?

Answer: 5–10%

TEF, the energy cost of digesting, absorbing, and metabolizing nutrients, typically represents 5–10% of total daily energy expenditure.